Shoulder emphasis on the 3 sides of deltoid - Intensive - WEIGHTS



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Shoulder emphasis on the 3 sides of deltoid - Intensive
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WEIGHTS
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2017-02-09 11:26:30
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Workout Routine created by WIKI4SPORT



Workout routine for...
Shoulder

Workout Routine Name: Shoulder emphasis on the 3 sides of deltoid - Intensive


Type of routine: Muscle tone / Increase muscle size
Rest time between sets: Muscle tone: 120 seconds (top), Increase muscle size: 90 seconds (top)

Sets: 4
Reps: Muscle tone: 12 to 15 reps, Increase muscle size: 6 to 10 (could be 12 top).

  WARM UP:

 

  1. Warm up about 4 to 5 minutes simulating light shoulder exercises.
  2. Perform stretches for shoulders, 5-10 seconds per arm, repeat 3 to 4 times.

       

 WORKOUT ROUTINE:

>> Exercise #1: Standing Straight-Bar Military / Overhead Press (For muscle mass use Olympic bar, if supported)

NOTE: (Remember to semi-flex at the final position (when is up) and immediately go down , to maintain the muscular tension, )

 

 

 

>> Exercise #2: One Armed Dumbbell Side Lateral

 

>> Exercise #3: Standing Straight Bar Front Raise

 

 >> Exercise #4 (Combined with Exercise #5): Dumbbell Posterior Fly

>> Exercise #5:High Pulley Cable Crossover.

 

 Note(s):
- Always stretch at the end of each exercise (this will help muscle growth and muscle relaxation)
- The breaks between each series are before reaching 90 seconds